Ukuziphatha Okunamandla Ngokobulili: Izimpawu, Izimbangela, Nokwelashwa

Ukuziphatha okunamandla ngobulili kwenzeka lapho umuntu engakwazi ukulawula imicabango yakhe, izifiso, noma izenzo zokuthambekela kwesondo, ngisho noma lezi zinto zibangela ukukhathazeka noma izinkinga ekuphileni kwakhe. Cabanga ngakho njengokuba nemibono noma izenzo zokuthambekela kwesondo ezibukeka zinzima kakhulu futhi kunzima ukuzilawula, kufana nendlela abanye abantu abangase balwe ngayo nezinye izenzo ezingalawuleki.

Lesi simo sithinta abantu ngezindlela ezahlukene, kodwa into ebalulekile ukuzizwa ungalawuleki. Ungase uchithe isikhathi esiningi ucabanga ngesondo, uhileleke ezenzweni zokuthambekela kwesondo, noma usebenzise izithombe zobulili ezingcolile ngezindlela eziphazamisa imisebenzi yakho yansuku zonke, ubuhlobo, noma impilo yakho.

Ziyini izimpawu zokuziphatha okunamandla ngobulili?

Izimpawu zokuziphatha okunamandla ngobulili zigxile ekuzizweni kokungakwazi ukulawula imicabango nezenzo zokuthambekela kwesondo. Ungase uqaphele izindlela lapho izenzo zokuthambekela kwesondo zithatha isikhathi esiningi namandla engqondo kunalokho obungathanda.

Nazi izimpawu eziyinhloko eziningi zabantu ezihlangenwe nakho:

• Uchithe isikhathi esiningi ucabanga ngesondo noma uhlela izenzo zokuthambekela kwesondo
• Ukuzizwa ungakwazi ukunciphisa noma ukulawula izenzo zokuthambekela kwesondo naphezu kokufuna ukwenza kanjalo
• Ukusebenzisa ukuziphatha ngokobulili njengendlela yokubhekana noxinzelelo, ukukhathazeka, noma ezinye izizathu ezinzima
• Ukuqhubeka nezenzo zokuthambekela kwesondo ngisho noma zibangela izinkinga ebuhlotsheni noma emsebenzini
• Ukuzizwa ukhungathekile, unecala, noma uhlanya ngokuziphatha kwakho ngokobulili
• Ukungazinaki imisebenzi, izinto ozithandayo, noma imisebenzi yomphakathi ngenxa yokukhathazeka ngesondo
• Ukuhileleka ezenzweni ezingozi zokuthambekela kwesondo ezingalimaza impilo yakho noma ukuphepha kwakho
• Ukuzama ngokuphindaphindiwe ukunciphisa izenzo zokuthambekela kwesondo kodwa ungaphumeleli

Abanye abantu nabo bahlangabezana nalokho okuzwakala njengezimpawu zokukhipha lapho bezama ukunciphisa izenzo zabo zokuthambekela kwesondo. Lokhu kungase kuhlanganise ukungakhululeki, intukuthelo, noma ukulangazelela okukhulu.

Into ebalulekile okumele uyikhumbule ukuthi ukuba nesifiso esikhulu sesondo noma ukujabulela umsebenzi wokuthambekela kwesondo akuyona into efanayo nokuziphatha okunamandla ngobulili. Umehluko ukhona ekutheni lezi zinto zilawuleka yini nokuthi zibangela ukukhathazeka noma izinkinga ekuphileni kwakho.

Ziyini izimbangela zokuziphatha okunamandla ngobulili?

Imbangela eqondile yokuziphatha okunamandla ngobulili ayiqondakali ngokuphelele, kodwa ucwaningo luphakamisa ukuthi cishe luvela ekuhlanganiseni izici zezinto eziphilayo, ezingokwengqondo, nezenhlalo. Njengamanye amasimo okuziphatha, akunandaba eyodwa kuphela.

Izici eziningi zingase zifake isandla ekuthuthukiseni lesi simo:

• Ukwahluka kwezinto zokwakha ezingqondweni, ikakhulukazi ezihilela izinhlelo ze-dopamine ne-serotonin
• Umbhalo we-trauma, ukuxhashazwa, noma ukunakekelwa okungafanele, ikakhulukazi ngesikhathi sobuntwana
• Ezinye izimo zempilo yengqondo ezifana nokucindezeleka, ukukhathazeka, noma isifo se-bipolar
• Izifo zokusebenzisa izidakamizwa noma ukulutha izidakamizwa noma utshwala
• Ukufinyeleleka okulula kokudla okunokuthambekela kwesondo, ikakhulukazi nge-inthanethi
• Ukuhlukaniswa komphakathi noma ukukhuluphala kokwakha ubuhlobo obuhle
• Uxinzelelo oluqhubekayo noma izinguquko ezinkulu ekuphileni
• Imithi ethile ethonya izinto zokwakha ezingqondweni

Kwezinye izimo ezingavamile, ukulimala kwengqondo noma izimo ze-neurological ezithinta izindawo ezilawula ukugxila nokuthatha izinqumo kungase kube nomthelela ekuziphatheni okunamandla ngobulili. Izimo ezifana ne-dementia, isifo se-epilepsy, noma iziphumuzo zengqondo zingase zihileleke ngezinye izikhathi.

Ukuqonda lezi zimbangela ezingase zibe khona kungasiza ekuqedeni ihlazo nokuzisola. Lesi simo sivame ukuvela ezinzwaneni ezingaphezu kokulawula kwakho, futhi ukuqaphela lokhu kungaba isinyathelo esibalulekile sokuthola usizo.

Kufanele ubona nini udokotela ngokuziphatha okunamandla ngobulili?

Kufanele ucabange ukuya kudokotela lapho imicabango noma izenzo zokuthambekela kwesondo ziqala ukuhlupha impilo yakho yansuku zonke noma zikubangela ukukhathazeka okukhulu. Lokhu akuyona into yokwahlulela izinto ozithandayo ngokobulili, kodwa ngokusiza ukuthi ubuyisele ukulawula lapho uzizwa sengathi ulahlekile.

Sekuyisikhathi sokuthola usizo uma uhlangabezana nanoma yiziphi lezi zimo:

• Ukuziphatha kwakho ngokobulili kuthonya ukusebenza kwakho noma imisebenzi yakho yesikole
• Unayo izinkinga zobuhlobo ngenxa yokuziphatha kwakho ngokobulili
• Ukuzizwa ungakwazi ukulawula izifiso zakho zokuthambekela kwesondo naphezu kokufuna ukwenza kanjalo
• Uhileleka ezenzweni ezingozi ezingalimaza impilo yakho noma ukuphepha kwakho
• Uchitha imali ongayikwazi ukuyikhokhela ezenzweni noma ezintweni zokuthambekela kwesondo
• Ukuzizwa ukhungathekile, unecala, noma uhlanya ngokuziphatha kwakho ngokobulili
• Uye wazama ukunciphisa lezi zinto ngokwakho kodwa awuphumelelanga

Ungalindi kuze isimo sibe sibi. Ukungenelela kwangaphambili kuvame ukuletha imiphumela emihle futhi kungavimbela ukukhula kwezinkinga ezinkulu.

Khumbula ukuthi abahlinzeki bezempilo bayeqeqeshwe ukuxoxa ngalezi zihloko ngokuchwephesha nangaphandle kokwahlulela. Baye basiza abantu abaningi abanezinhlungu ezifanayo futhi baqonda ukuthi lokhu kuyinkinga yempilo eqinile, hhayi ukwehluleka kokuziphatha.

Ziyini izici ezingase zikhulise ingozi yokuziphatha okunamandla ngobulili?

Izici ezithile zingase zikhulise amathuba akho okukhula kokuziphatha okunamandla ngobulili, nakuba ukuba nalezi zici ezingase zikhulise ingozi akusho ukuthi uzokuthuthukisa ngokuqinisekile lesi simo. Ukuqonda lezi zici kungakusiza ukuthi uqaphele izindlela futhi uthathe izinyathelo zokuvimbela.

Izici ezingase zikhulise ingozi ezivame kakhulu zihlanganisa:

• Ukuba owesilisa, njengoba lesi simo sibonakala kakhulu kumadoda
• Ukuba nezinye izimo zempilo yengqondo, ikakhulukazi ukucindezeleka, ukukhathazeka, noma ukulutha
• Umbhalo we-trauma, ukuxhashazwa, noma ukunakekelwa okungafanele ngesikhathi sobuntwana
• Umbhalo womndeni wokulutha noma izenzo ezingalawuleki
• Ukufinyeleleka okulula kokudla okunokuthambekela kwesondo, ikakhulukazi ngesikhathi sokuqala
• Ukuhlukaniswa komphakathi noma ukukhuluphala kokugcina ubuhlobo
• Amazinga aphezulu oxinzelelo oluqhubekayo
• Izifo zokusebenzisa izidakamizwa

Ezinye izici ezingavamile ezingase zikhulise ingozi zihlanganisa izici ezithile zobuntu ezifana nokungacabangi noma ukuphishekela izinto ezintsha. Abantu abane-attention deficit hyperactivity disorder (ADHD) bangase babe nengozi encane ephakeme.

Kwezinye izimo ezingavamile, izimo ezithile zezokwelapha ezithinta umsebenzi wengqondo zingase zikhulise ingozi. Lokhu kungase kuhlanganise izifo ze-neurological, ukulimala kwengqondo, noma izimo ezithinta amazinga e-hormone.

Ukuba nezici ezingase zikhulise ingozi akusho ukuthi uqondiswe ekuthuthukiseni ukuziphatha okunamandla ngobulili. Abantu abaningi abanezi zici ezingase zikhulise ingozi abasoze bahlangabezana nezinkinga, kanti abanye abangenazo izici ezingase zikhulise ingozi ebonakalayo bayathuthukisa lesi simo.

Ziyini izinkinga ezingase zibe khona zokuziphatha okunamandla ngobulili?

Ukuziphatha okunamandla ngobulili kungase kube nezinkinga ezihlukahlukene ezithinta izindawo ezihlukahlukene zokuphila kwakho. Lezi zinkinga zivame ukuvela kancane kancane futhi zingase zibe nzima ngokuhamba kwesikhathi uma ukuziphatha kuqhubeka kungalawuleki.

Izinkinga ezivame kakhulu ongahlangabezana nazo zihlanganisa:

• Izinkinga zobuhlobo, kuhlanganise nokuhlukana, ukuhlukaniswa, noma ukulahleka kokwethemba
• Ukukhuluphala emsebenzini noma ezemfundo ngenxa yokuphazamiseka noma ukuziphatha okungafanele
• Izinkinga zezezimali ezivela ekuchitheni imali ezenzweni noma ezintweni zokuthambekela kwesondo
• Ukungena engozini yokutheleleka ngokuthambekela kwesondo
• Izinkinga zomthetho uma ukuziphatha kuhilela imisebenzi engenamthetho
• Ukuhlukaniswa komphakathi nokulimala kwabangani
• Ukukhula kwezinye izimo zempilo yengqondo ezifana nokucindezeleka noma ukukhathazeka
• Izinkinga zempilo yomzimba ezivela ezenzweni ezingozi zokuthambekela kwesondo

Abanye abantu nabo bathuthukisa lokho okubizwa ngokuthi ukukhula, lapho bedinga izenzo ezinamandla noma ezingozi zokuthambekela kwesondo ukuze bafinyelele ukwaneliseka okufanayo. Lokhu kungase kube yizimo ezingozi kakhulu ngokuhamba kwesikhathi.

Kwezinye izimo ezingavamile, izinkinga zingase zihlanganise ukudalulwa emisebenzini yobubi, ukucindezelwa, noma ukusetshenziswa kabi. Abanye abantu bangase bathuthukise ukulimala komzimba ezenzweni ezingozi zokuthambekela kwesondo.

Izindaba ezinhle ukuthi iningi lalezi zinkinga lingavikeleka noma lilungiswe ngokwelashwa okufanele nokwesekwa. Ukungenelela kwangaphambili kuvame ukuletha imiphumela emihle nemiphumela embalwa yesikhathi eside.

Ukuziphatha okunamandla ngobulili kunqunywa kanjani?

Ukunqunywa kokuziphatha okunamandla ngobulili kuhilela ukulingwa okuphelele yisazi sezeMpilo yengqondo esikhethekile empilweni yokuthambekela kwesondo noma ukulutha. Ayikho ivivi elilodwa elingakwazi ukunqunywa lesi simo, ngakho inqubo ithembela ezingxoxweni ezinemininingwane mayelana namava akho nezenzo zakho.

Phakathi kokulingwa, umhlinzeki wakho wezempilo cishe uzobuza ngomlando wakho wokuthambekela kwesondo, izenzo zakho zamanje, nokuthi zithinta kanjani impilo yakho. Bazofuna ukuqonda ukuthi izenzo zaqala nini, zingakanani, nokuthi zithinta kanjani ubuhlobo bakho, umsebenzi, kanye nempilo yakho yonke.

Inqubo yokunqunywa ivame ukubandakanya izinto eziningana:

• Izingxoxo ezinemininingwane mayelana nezindlela zakho zokuziphatha ngokobulili
• Ukulingwa kokuthi lezi zinto zikubangela ukukhathazeka kangakanani
• Ukulingwa kokuthi ungazilawula yini lezi zinto
• Ukubuyekezwa kokuthi lezi zinto zithinta kanjani ukusebenza kwakho kwansuku zonke
• Ukubheka ezinye izimo zempilo yengqondo
• Umbhalo wezokwelapha ukuqeda izimbangela zomzimba

Umhlinzeki wakho angase asebenzise imibuzo noma amathuluzi okulingwa ahlelwe ngokukhethekile ngezinkinga zokuziphatha ngokobulili. Lokhu kusiza ukuqinisekisa ukuthi bathola isithombe esiphelele sesimo sakho.

Kwezinye izimo, bangase baphakamise ukuhlolwa kwezokwelapha ukuqeda izimo ezingase zibe nomthelela ezimpawu zakho. Lokhu kuvame kakhulu lapho ukuziphatha kuqala ngokuzumayo noma kuhambisana nezinye izimpawu ezinkulu.

Iyini indlela yokwelapha ukuziphatha okunamandla ngobulili?

Ukwelashwa kokuziphatha okunamandla ngobulili kuvame ukubandakanya i-psychotherapy, futhi kwezinye izimo, imithi. Umgomo awukona ukususa imizwa evamile yokuthambekela kwesondo, kodwa ukukusiza ubuyisele ukulawula ukuziphatha kwakho ngokobulili nokunciphisa ukukhathazeka okukubangela.

Izindlela zokwelapha ezisebenza kakhulu zihlanganisa:

• I-cognitive behavioral therapy (CBT) ukuqonda nokuhlanganisa izindlela zokucinga
• Ukubamukeleka nokuzibophelela ekwelapheni ukukusiza ukwamukela imizwa enzima
• I-group therapy nabanye abanezinhlungu ezifanayo
• Ukwelashwa ngabanye ukubhekana nezinkinga eziyisisekelo
• Ukwelashwa ngamaqembu uma ubuhlobo bakho buthintekile
• Imithi efana ne-antidepressants ukusiza ukuphatha izimpawu

I-therapist yakho izosebenza nawe ukuthuthukisa amasu okubhekana nokulawula izifiso nezinto ezikubangela.

Kwezinye izimo, imithi ingase ibe usizo, ikakhulukazi uma futhi une-depression, ukukhathazeka, noma ezinye izimo zempilo yengqondo. Abanye abantu bayazuza emithini esiza ekuqedeni izifiso ezingalawuleki, nakuba lokhu kungafanele wonke umuntu.

Ukwelashwa kuvame ukuba inqubo ehamba kancane ethatha isikhathi nokubekezela. Abantu abaningi babona ukuthuthuka phakathi nezinyanga ezimbalwa beqala ukwelashwa, nakuba ukululama okuphelele kungathatha isikhathi eside. Okubalulekile ukuthola ukuhlanganiswa okulungile kwezindlela ezisebenza esimweni sakho esithile.

Ungalawula kanjani ukuziphatha okunamandla ngobulili ekhaya?

Nakuba ukwelashwa kwezobungcweti kuvame ukudingeka, kunezindlela eziningana ongazisebenzisa ekhaya ukuze usekele ukululama kwakho futhi ulawule izikhathi ezinzima. Lezi zindlela zokuzisiza zisebenza kangcono uma zihlanganiswe ne-therapy, hhayi njengendlela yokusithatha indawo.

Nazi ezinye izindlela ezipraktikal eziningi zabantu ezizithola ziwusizo:

• Susa noma ubeke umkhawulo ekufinyeleleni izinto ezikubangela, njengewebhusayithi ethile, izinhlelo zokusebenza, noma izinto
• Thuthukisa uhlelo lwakho lwansuku zonke oluhlanganisa imisebenzi enempilo nobuhlobo bomphakathi
• Sebenzisa amasu okulawula uxinzelelo njengokuphefumula okujulile noma ukucamngca
• Zivocavoca njalo ukusiza ukuphatha isimo sengqondo nokunciphisa uxinzelelo
• Joyina amaqembu wokusekela, ngokomuntu noma ku-inthanethi
• Gcina idayari yokulandelela izinto ezikubangela, imizwa, nezindlela
• Gxila ekwakheni ubuhlobo obuhle nobuhlobo bomphakathi
• Funda ukuqaphela izimpawu zokuqala zezifiso

Uma uzizwa izifiso zivela, zama amasu okuhlakaza njengokubiza umngani, ukuhamba, noma ukuhileleka emsebenzini ozithandayo. Ukuba neqembu elithile lalezi zikhathi kungenza kube lula ukuzilawula.

Kubalulekile futhi ukuba nokubekezela ngawe ngesikhathi sokululama. Ukwehluleka kuyinto evamile futhi akusho ukuthi uhluleka. Njalo lapho usebenzisa isu lokubhekana nempilo esikhundleni sokuziphatha okunamandla, uqina amandla akho okulawula izifiso zesikhathi esizayo.

Cabanga ngokwakha inethiwekhi yokusekela yabangani abathembakele, amalungu omndeni, noma amalungu eqembu lokusekela aqonda isimo sakho futhi anganika isikhuthazo ngezikhathi ezinzima.

Kufanele uzilungiselele kanjani i-appointment yakho yokuya kudokotela?

Ukulungiselela i-appointment yakho kungakusiza ukwenza kakhulu isikhathi sakho nomhlinzeki wezempilo futhi kuqinisekise ukuthi uthola usizo olufunayo. Kuyinto evamile ukuzizwa ukhungathekile ngokuxoxa ngalezi zihloko, kodwa khumbula ukuthi umhlinzeki wakho ulapho ukusiza, hhayi ukuwahlulela.

Ngaphambi kwe-appointment yakho, thatha isikhathi sokucabanga ngamava akho nokuloba ulwazi oluyisisekelo:

• Lapho uqaphela okokuqala ukuthi lezi zinto ziyinkinga
• Ukuthi zingakanani izenzo ozikhathazekile ngazo
• Yini ezikubangela noma izimo ezivame ukwenza izifiso zibe namandla kakhulu
• Indlela lezi zinto ezithinta ngayo ubuhlobo bakho, umsebenzi, noma impilo yakho yansuku zonke
• Noma yikuphi ukuzama okwenzile ngaphambili ukulawula noma ukunciphisa lezi zinto
• Ezinye izimpawu zempilo yengqondo ongahlangabezana nazo
• Imithi yamanje noma izinto ozisebenzisayo
• Imibuzo ofuna ukuyibuza umhlinzeki wakho

Cabanga ngokuletha umngani othembekile noma ilungu lomndeni lokusekela, nakuba uzofuna nesikhathi sokuyimfihlo ukuxoxa ngemininingwane ebuhlungu nomhlinzeki wakho.

Ungakhathazeki ngokuba nezimpendulo eziphelele noma ukuba uhleli ngokuphelele. Umhlinzeki wakho wezempilo uqonda ukuthi lezi zimo zingase zibe yizinto eziyinkimbinkimbi nezinzima. Into ebaluleke kakhulu ukuthembeka ngangokunokwenzeka ngamava akho.

Khumbula ukuthi konke okuxoxa ngakho kuyoba yimfihlo, futhi umhlinzeki wakho cishe uye wasiza abantu abaningi abanezinhlungu ezifanayo. Le ngxoxo iyisinyathelo sokuqala sokuthola ukwesekwa okudingayo.

Iyini into ebalulekile mayelana nokuziphatha okunamandla ngobulili?

Ukuziphatha okunamandla ngobulili kuyisimo esingelashwa esithinta abantu abaningi, futhi ukufuna usizo kuyisibonakaliso sobukhulu, hhayi ubuthakathaka. Awuwedwa ekuhlangabezaneni nalezi zinselele, futhi kunezindlela zokwelapha ezisebenza kahle ezitholakalayo ezingakusiza ubuyisele ukulawula impilo yakho.

Izinto ezibaluleke kakhulu okumele uzikhumbule ukuthi lesi simo asiyona into yokwehluleka kokuziphatha noma iphutha lobuntu. Kuyinkinga yempilo eqinile ephendula kahle ekwelapheni kwezobungcweti ehlanganiswe nokuzimisela komuntu siqu ekululameni.

Ukululama kungenzeka, nakuba kuvame ukuthetha isikhathi nokubekezela. Abantu abaningi abahileleka ekwelapheni babona ukuthuthuka okukhulu emandleni abo okulawula ukuziphatha kwabo ngokobulili nokunciphisa ukukhathazeka okukubangela.

Ungalindi ukuthola usizo uma ulwa nalezi zinkinga. Ukungenelela kwangaphambili kuvame ukuletha imiphumela emihle futhi kungavimbela ukukhula kwezinkinga ezinkulu. Umhlinzeki wakho wezempilo angasebenza nawe ukuthuthukisa uhlelo lokwelapha oluqondana nezidingo zakho nezimo zakho.

Imibuzo evame ukubuzwa mayelana nokuziphatha okunamandla ngobulili

Ingabe ukuziphatha okunamandla ngobulili kufana nokulutha ngesondo?

Nakuba abanye abantu besebenzisa la magama ngokulingana, ukuziphatha okunamandla ngobulili yigama elitholakala kakhulu ngokwezokwelapha. Umqondo "wokudakwa ngesondo" uhlukaniswe phakathi kwabachwepheshe, kodwa womabili amagama ngokuvamile abhekisela ekuzizweni kokungakwazi ukulawula imicabango nezenzo zokuthambekela kwesondo naphezu kwemiphumela emibi. Okubaluleke kakhulu ukuthola usizo uma ulwa, kungakhathaliseki ukuthi yiliphi igama elisetshenziswayo.

Ingabe ukuziphatha okunamandla ngobulili kungelashwa ngokuphelele?

Nakuba ayikho "imithi" ngomqondo ovamile, ukuziphatha okunamandla ngobulili kuyelashwa kakhulu. Abantu abaningi bangafunda ukuphatha izimpawu zabo ngokuphumelelayo futhi babuyisele ukulawula ukuziphatha kwabo ngokobulili. Ukwelashwa kuvame ukubandakanya ukuthuthukisa amasu okubhekana nempilo nokubhekana nezinkinga eziyisisekelo, kufana nokuphatha ezinye izimo zempilo yokuziphatha.

Ukuziphatha okunamandla ngobulili kuvame kangakanani?

Izinga liyahluka, kodwa ucwaningo luphakamisa ukuthi ukuziphatha okunamandla ngobulili kuthinta cishe u-3-6% wabantu abadala, ngezilinganiso eziphezulu kumadoda kunabesifazane. Noma kunjalo, abantu abaningi abafuni usizo ngenxa yehlazo noma isihlamba, ngakho izinombolo ezingezithile zingase ziphakeme. Akunjalo ukuthi uwedwa ekuhlangabezaneni nalezi zinselele.

Ingabe ngizolahlekelwa yini yonke imisebenzi yokuthambekela kwesondo ngesikhathi sokwelashwa?

Cha, umgomo wokwelashwa awukona ukususa imizwa evamile yokuthambekela kwesondo noma ubuhlobo obuhle bobulili. Esikhundleni salokho, ukwelashwa kugxile ekusikuseni ukuba nokulawula izenzo ezingalawuleki ngenkathi ugcina ikhono lokuba namava okuthambekela kwesondo anempilo. I-therapist yakho izosebenza nawe ukuhlukanisa phakathi kokuziphatha okuhle nokubi ngokobulili.

Ukwelashwa kuvame ukuthetha isikhathi esingakanani?

Ubude bokuwelashwa buyahluka kakhulu kuye ngezimo zomuntu siqu, kodwa abantu abaningi baqala ukubona ukuthuthuka phakathi nezinyanga ezimbalwa beqala i-therapy. Abanye abantu bangadinga ukwesekwa okuqhubekayo unyaka noma ngaphezulu, kanti abanye babona ukuthuthuka okusheshayo. Okubalulekile ukuhlala uzimisele enkambweni nokusebenza eduze neqembu lakho lokwelapha ukuthola okusebenza kangcono ngawe.